9/5/22 - Do Work

 

Do Work! LABOR DAY

Teams of 3

* Teams of 3 will rotate through each station to accumulate max distance/reps/weights in 3 minutes. There will be a 2-minute rest between stations.

EVERYONE STARTS HERE for their first 3 minutes on the Echo Bikes or Rowers for Max Calories. Then teams will disperse to their starting station and follow the order of each station. (Keep rowers and bikes on broad street)

MAIN GYM at Rigs Station 1: Max reps lifting sandbags over 48" kids pull up bar. 3 person team, 2 bars, 2 sandbags 1 heavy and 1 light. Move the bags over the pull up bars as many times as possible.

OUTSIDE Station 2: Max sledge hammer strikes. One person works at a time. Axel bar DL Hold by other 2 partners. May only use 1 hand and hold the bar from outside the collars. Mens bar will have a 45lb on each side, Ladies bar will have 25lb on each side.

Station 3:GARAGE Max Squat Cleans (135/95/65/45 or DBs).

2 people may work at a time

MAIN GYM CENTER FLOOR

(garage doors to broad street). Station 4: Sled Push For distance. 1 sled per team, 2 athletes may push at one time. *Sled weight should be heavy enough that one person can not push

Station 5:

OUTSIDE Tire Flips only 2 may lift at a time

Station 6:

OUTSIDE Sled drag 100' per rep 2 sleds moving at a time per team - make it heavy. *3-45's/2-45's/1-45's

NO REST AFTER LAST SESSION right into the run

EVERYONE ENDS HERE 1 loop around the building *all members back in the door. For time: